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An overhead photo of quinoa salad topped with Cajun chicken and avocado.

Cajun Chicken with Quinoa Salad Meal Prep

Moist and tender chicken goodness with a kick of heat, served with a quinoa salad.

Course Main Course
Cuisine American
Keyword baked cajun chicken, cajun chicken recipe, milk soaked chicken
Prep Time 15 minutes
Cook Time 35 minutes
Soaking Time 1 day
Total Time 1 day 50 minutes
Servings 4 servings
Calories 508 kcal
Author Nicolas


Cajun Chicken:

Quinoa Salad:

  • 1 cup of quinoa
  • 2 cups of chicken stock/broth
  • Half a cucumber cut in half lengthways core removed by using a spoon to scoop out the seeds then sliced
  • 45 grams of baby rocket
  • 250 grams of cherry tomatoes quartered
  • 1 handful of flat leaf parsley roughly chopped


  • 1 avocado cut in half stone removed, peeled then thinly sliced


Cajun Chicken:

  1. Mix the salt, black pepper, garlic powder, onion powder, paprika, Cayenne pepper, dried thyme and dried oregano in a bowl to make your Cajun spice mix.

  2. Put your chicken breasts and milk in a large bowl, cover with cling film, place in the fridge and soak the chicken overnight.

  3. Put a baking tray in the oven and then pre-heat to 200 degrees Celsius. It is important that you pre-heat the tray so that it is hot and ready for the chicken.
  4. Transfer your chicken breasts to a plate or board, then sprinkle about a teaspoon of the Cajun spice mix over each chicken breast. Next, get your hands in there and rub the spice mix all over the meat.
  5. Take the baking tray out of the oven then carefully line with baking paper. Place the chicken breasts on the hot baking tray meaty side up.
  6. Put back in the oven and bake for 20 minutes. If they are really large chicken breasts cook them for an extra 2-3 minutes.

Quinoa Salad:

  1. Put your quinoa in a large bowl, then add enough water to soak the quinoa. Soak for a minute, then use a sieve to strain the quinoa. Rise the quinoa under a running water for half a minute.

  2. Put the soaked and rinsed quinoa in a pot, along with your stock and bring the stock to a boil.

  3. Once the quinoa is boiling, turn the heat down low, cover the pot with a lid and simmer for 15 minutes until the quinoa has absorbed the stock. Once the quinoa is cooked, set aside and let it cool.

  4. Once the quinoa has cooled down, add you cucumber, baby rocket, cherry tomatoes, flat leaf parsley and then mix through.


  1. Once you have cooked the chicken and taken it out of the oven, let it rest for a minute or 2. Slice the chicken, cut it into cubes, shred it with two forks or serve it however else you wish.

  2. Serve equal portions of quinoa, chicken and avocado in 4 separate containers. Store in the fridge or freezer for a later day. Enjoy!!

Recipe Video

Recipe Notes

  • The longer you soak the chicken, the more tender it will be.

  • Bake the chicken starting from room temperature, not when it's stone cold.

  • Don't be shy with the Cajun spice.

  • Double the ingredients for the spice blend if you want extra to keep in your pantry.

  • Buttermilk also works well for soaking chicken.

Nutrition Facts
Cajun Chicken with Quinoa Salad Meal Prep
Amount Per Serving
Calories 508 Calories from Fat 192
% Daily Value*
Fat 21.3g33%
Saturated Fat 4.8g30%
Cholesterol 82mg27%
Sodium 2212mg96%
Potassium 1133mg32%
Carbohydrates 42.7g14%
Fiber 9.7g40%
Sugar 4.7g5%
Protein 38.9g78%
Calcium 90mg9%
Iron 5.6mg31%
* Percent Daily Values are based on a 2000 calorie diet.